Chandra Namaskar (1):

Hasta Uttanasana (Raised Arms Pose)

Associated Mantra:

"Aum Chandraya Namah"

Pronunciation: "Om Chan-dra-yay Nama-hay"

Translation:

Body Posture:

Extend both arms upwards, pointing the fingers; bend backwards, looking up.

(This posture is the same as posture number 2 in the Sun Salutation.)

Breathing:

Inhale through the nostrils.

Mental Focus / Visualization:

Concentrate on Vishuddha - The 'Throat' Chakra.

Imagine that your body is very strong and flexible - like a tall tree swaying in the breeze.

Specific Health Benefits:

Promotes balance.

Expands the abdominal viscera and promotes digestion.

Exercises the arm and shoulder muscles and tones the spine.

Expands the lungs and opens the Heart Chakra.

Variations:

You can remain in the pose for several deep breaths.